1. Fitness & Personal Health
IPR

2. Fitness and Stress Relations
Why would we study exercise and stress in the same unit?
What aspects of development are they related to?
What is exercise?
What counts as exercise?
Physical activity?

3. Benefits of Regular Exercise
Improves: bone mass, cholesterol levels, appearance, weight control, energy, confidence, mobility (especially for people with arthritis), stress Decreases risk of: depression, blood clots, osteoporosis, stroke, hypertension, colon cancer, falls for elderly, senility, type II diabetes, heart disease

4. Benefits of Regular Exercise?
Term to know- Endorphins
Decreased risk for disease
Improved mood, looks, less risky behaviors, etc….
DVD: 10 reasons to get in shape and stay in shape
video
part 2 video ( 20 min)

5. Four Major Health Related Components to Fitness:
Flexibility
– the ability to move joints and use
muscles through their full range of motion.
 Examples:
Stretching, Sit and Reach, Yoga, Hockey,
Gymnastics, Cheer, Sit and stretch

6. Muscle Endurance –
the ability of a muscle, or a group of muscles, to sustain repeated contractions or to continue applying force against a fixed object. Use same group of muscles over and over.
Examples: With repetition: Push-ups, Sit- ups, Pull-ups, Crunches
True muscle endurance exercises require the same muscle movement repetition (you can’t do just one): running, jogging, swimming, bicycling

7. Muscle Strength – the ability of a muscle to
exert force for a brief period of time.
Example: martial arts, weight lifting, monkey bars, pull up, Water ski, gymnastics ( bars)

8. 4. Cardiovascular (Cardiorespiratory) Endurance – the ability of the circulatory and respiratory systems (heart, blood vessels, and lungs) to deliver oxygen and fuel to working muscles during exercise and sustained physical activities.
This component is most important to lifetime wellness because it keeps the heart healthy.
Examples:
Running, swimming, Biking
Hiking
Swimming
Running
Skating

9. Skill Related Components to Fitness
Successful athletic participation tends to involve most of these components:
Speed – the ability to move quickly from one point to another
Agility – the ability of the body to change direction quickly &
accurately.
Balance – the ability to maintain equilibrium while stationary or
moving.
Coordination – the ability to combine the senses with the body
parts to perform activities smoothly and accurately (hand – eye,
foot – eye).
Reaction Time – amount of time it takes to get moving in response to a stimulus.
Power – the ability to transfer energy into force at an explosive
pace (hitting a ball, jumping).

10. Do NOT exceed Maximum Heart Rate!
Resting Heart Rate (R.H.R.) -- the speed at which your heart
beats when you are at rest.
For accuracy, take your pulse for 1 full minute before you get out of bed in the morning (bladder should be empty). Repeat for a few mornings and take the average of those counts.
 Maximum Heart Rate (M.H.R.) – the fastest your heart is
capable of beating safely.
 Figuring Maximum Heart Rate:
220 – your age = M.H.R.
Ex: For a 15 year old….
220 – 15 = M.H.R. of 205 bpm (beats per minute)
Do NOT exceed Maximum Heart Rate!

11. Target Zone Heart Rate – The heart rate you should try maintain during an aerobic workout. This is rate at which your heart muscle gets a good workout, safely. 60 to 80 % of Maximum Heartrate For beginners who are in good health, but just starting to workout, or working out on an irregular basis, target zone is about 60% of your M.H.R. People who are healthy, work out 3 or more times per week, and workout regularly for a few months may increase their target zone to 80% of their M.H.R.

12. Estimating Target Zone Heart Rate:
For beginners: M.H.R. x 60% = Target Zone Heart Rate
Example: 205 x .60 = 123 bpm
(For 15 year old)
For advanced: M.H.R. x 80% = Target Zone Heart Rate
Example: 205 x .80 = 164 bpm

13. Stage 1: 5 – 10 min. warm-up activity
Exercise Program:
A safe and well planned cardiovascular exercise
program should consist of :
Stage 1: 5 – 10 min. warm-up activity
examples: stretching, light jogging
Stage 2: 20 – 30 min. stimulus activity - target zone
examples: aerobics, running, zumba
Stage 3: 5 – 10 min. of cool down activities
examples: stretching, floor exercises,
flexibility activities, slower-paced exercises
Lactic acid builds up in muscles during exercise. It is followed by production of other metabolites, which may result in Delayed Onset Muscle Soreness (DOMS).

14. For cardiovascular improvement, you should exercise at least 3 – 5 times per week, with minutes per workout at your target zone rate.
It takes months of consistent workout to make a big improvement in fitness level.
When workout routines stop,
muscles begin to lose tone.

15. How do you know if you are benefiting?
Are you in the zone??
Target heart rate zone that is!

16. Preventing and treating injuries
See hand out
Highlight
Read pages SILENTLY on your own!
Make general notes about what you read in your class notes from this unit

17. Main ideas from book Warm up Cool down RICE treatment
rest, ice, compress, elevate
Side stitch
Stress fracture
Concussions
Shin splints
Air pollution
Protective clothing

18. Body Mass Index* – BMI – the measure of body fat based on height and weight. You can check yours at the Centers for Disease Control (CDC) website at
bmi/childrens_bmi/about_childrens_bmi.html
*Keep in mind that BMI does not take frame size or lean muscle percentage, or waist to hip ratio, which all play a role in determining probability of overall health.

19. Normal Range of Body Fat (for adults over the age of 23): Men = 7 – 15% 20% or higher = obesity Women = 20 – 25% 30% or higher = obesity Obesity is defined as having too high a ratio of body fat compared to body muscle. Is obesity about how much one weighs????? NO… it is about lack of fitness!

20. New Research BAI – Body Adiposity Index is being tested as a more accurate way to assess body composition than BMI (body mass index). BAI considers height and hip measurements, not just the height to weight comparison of BMI.

21. Where a body stores excess fat is more important in terms of health risks than just weight. BAI addresses that.

22. Fitness Testing
Test your fitness
Push ups
Sit ups
Stairs
Flexibility

23. Partner/ Group assignment over “Injuries” (1-3 people)
Read through pgs and pages
Chose a partner and a project choice
Projects must focus on a specific safety or injury topic (except for “D”)
A. Make a locker size poster for a locker room titled “preventing and dealing with injuries”/ “ Physical Activity and Safety” B. Make a 3 fold brochure on “preventing and dealing with injuries” or “ Physical Activity and Safety” C. Create a graphic organizer (web/flow chart) on “preventing and dealing with injuries” D. Answer all questions in the text on page 338 ch 13